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Caribbean Soybean and Rice Bake

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  • Prep 15 min
  • Total 50 min
  • Servings 4
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Add something flavorful to your family's Caribbean cuisine night! Serve baked soybean and rice sprinkled with cheese that’s ready in less than an hour.
Updated Oct 8, 2010
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Ingredients

  • 1 1/2 cups uncooked instant brown rice
  • 1 cup frozen shelled edamame (green) soybeans (from 12-oz bag)
  • 1/2 medium green bell pepper, coarsely chopped (1/2 cup)
  • 4 medium sliced green onions (1/4 cup)
  • 1 tablespoon Caribbean jerk seasoning
  • 1 cup water
  • 1 can (15 oz) soybeans, drained, rinsed
  • 1 can (14 1/2 oz) stewed tomatoes with Italian herbs, undrained, cut up
  • 1 cup shredded Cheddar cheese (4 oz)

Steps

  • 1
    Heat oven to 375°F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray. In dish, mix all ingredients except cheese.
  • 2
    Cover tightly with foil; bake 25 to 30 minutes or until liquid is absorbed and rice is tender. Uncover; stir in 1/2 cup cheese. Sprinkle remaining cheese over top. Bake uncovered 5 minutes longer or until cheese is melted.

Tips from the Betty Crocker Kitchens

  • tip 1
    If you can't find Caribbean jerk seasoning, you can substitute any type of seasoning labeled "jerk," or try Cajun or Creole seasoning.

Nutrition

560 Calories, 22g Total Fat, 32g Protein, 58g Total Carbohydrate, 8g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
560
Calories from Fat
200
Total Fat
22g
33%
Saturated Fat
8g
38%
Trans Fat
0g
Cholesterol
30mg
10%
Sodium
810mg
34%
Potassium
860mg
25%
Total Carbohydrate
58g
19%
Dietary Fiber
11g
45%
Sugars
8g
Protein
32g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
35%
35%
Calcium
35%
35%
Iron
40%
40%
Exchanges:
3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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